10/12/23

AM Workout (0545)

Snuck in the CF class ... had a good time.

A.

6 Sets of:
AMRAP 3:00

25/20 Cal Echo Bike

20 Slam Balls (30/20#)

Max Distance Farmer's Carry (2x72#) 

-Complete ... was trying to get to the farmer's carry with about :60 each set ... hit this fairly consistently and got in 100 ft+ each set of FC. Fun way to start the day, tough cardio. 

B.

Every 2 for 6 (3 sets) of:

Plank (top of push-up) x :60 

Plate Front Raises x 12 reps (10#)

-Complete 

PM Workout (1330)

Got in my FBB in the afternoon ... nothing too taxing, but was a nice pump/sweat. 

Warm-up

2-3 Rounds

10 Knee Over Toes Calf Raise R

10 Knee Over Toes Calf Raise L

*Bring the knee as far forward over the toe as possible without letting the heel come up to find your start position. Then raise the heel. 

15 Standing Banded Psoas March R

15 Standing Banded Psoas March L

*Bring the knee forward as far as possible to activate the hip flexors. Minimize rounding in the low back.

-Complete

A.

10mins Continuous Movement

1 Turkish Get Up R

3 KB Windmill at Top of Get Up R

20m KB Overhead Carry R

1 Turkish Get Up L

3 KB Windmill at Top of Get Up L

20m KB Overhead Carry L

10/8 Cal Bike

-Complete, 35# KB

B.

Front Squat; 33X1; 4 Reps; rest 2-3mins x 4 sets

Pauses - The pauses on these Front Squats are the priority. In the early weeks of this cycle, I want you to really focus on building strong positions at the bottom of the squat.

-115#, 135#, 155#, 155# ... went really light on these and tried to hit perfect reps ... haven't front squatted much the entire marathon training cycle.

C.

3 Sets

1. Hand Supported Suitcase Knee Over Toe Split Squat; 20X1; 6-8/leg

rest 45sec

2. Single Arm Dumbbell Bench Press; 20X1; 6-8/arm;

rest 45sec

2 Single Arm Dumbbell Row; 20X1; 6-8/arm

rest 60-90sec back to 1

-50# DB across

D.

For Time

10 Strict Pull-ups

10 Alternating Goblet Step Ups 20/16" 

10 Strict Pull-ups

10 Burpee Box Jump Over 20/16"

10 Strict Pull-ups

10 Alternating Goblet Step Ups 20/16"

10 Strict Pull-ups

10 Burpee Box Jump Over 20/16"

10 Strict Pull-ups

Target Loading is 70/50lbs

-Complete ... didn't catch the time ... probably around 6ish minutes